The rugby league off-season program is designed to take the guess work out of training. This program designed by a professional strength and conditioning coach will provide you with an elite 3 day a week program throughout your off-season to maximise your potential.
A1
Banded shoulder dislocations
2 x 10
A2
Shoulder TYI
2 x 4
A3
Push up + Rotation
2 x 4
A4
Hanging scap retraction
2 x 10
B1
Drop catch push up
2 x 6
B2
Tall to short landing
2 x 6
B3
Wall drill - single switch
2 x 6
C1
Barbell Deadlift
6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %
C2
S/L calf raise
4 x 10
D1
Barbell Bench Press
6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %
D2
1-Arm DB Row
10, 10, 8, 8
E1
Weighted push up
3 x 12
E2
Feet Elevated Inverted Row
3 x 12
E3
Alternating DB Hammer Curl
3 x 12
Conditioning
A
Aerobic bike 1
Full aerobic bike session 1 warm up. 5 min build - level 4 - RPM 70-90 1 min recovery - level 1 - RPM - 70 Main set 5 min - level 3 - RPM 80-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM 70-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM - 70-90 2 min recovery - level 1 - RPM 70
A1
Hanging scap retraction
2 x 10
A2
Push up + Rotation
2 x 4
A3
Shoulder TYI
2 x 4
A4
Banded shoulder dislocations
2 x 10
B1
Med Ball Slam
2 x 6
B2
Med Ball Rotational Throw
2 x 13.2276
B3
A March Hands on Hips
2 x 6
C1
Back Squat
6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %
C2
Copenhagen
4 x 1 @ 0:15
D1
Bench pull
6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %
D2
One-Arm DB Bench Press
10, 10, 8, 8
E1
DB Split squat
3 x 12
E2
Seated DB Shoulder Press
3 x 12
E3
Tricep Pushdown
3 x 12
A1
Goblet Squat
2 x 6
A2
Crab Walk
2 x 10
A3
Overhead Reverse Lunge
2 x 6
A4
Pigeon Stretch
2 x 1 @ 0:30
B1
Lateral hop and hold
2 x 6
B2
Rocket jump
2 x 4
C1
Hang Clean Pull
5 x 5
C2
Broad Jump
4 x 2
D1
DB Step Up
6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %
D2
Chin-Up
10, 10, 8, 8
E1
Barbell Upright Row
3 x 12
E2
Single Leg RDL
3 x 12
E3
Hollow Rock
3 x 12
A1
Leg Swings
2 x 10
A2
Walk High Knee
2 x 10
A3
High Knee run
2 x 10
A4
Side Shuffle
2 x 10
A5
S/L RDL to hip lock
2 x 10
B1
Pogo Jump
2 x 20
B2
Bound & stick
2 x 5
B3
Tall to short landing
2 x 5
C1
Wall drill - single switch
2 x 4
C2
Wall drill - Load & explode
2 x 4
C3
A-Skip
2 x 20
D1
Falling Starts
1 x 3 @ 10
D2
2 Point Start
1 x 2 @ 15
D3
Go Cruise Go
1 x 4 @ 100
E
4 minute run
2 x 1
6 years experience working in high performance sport and individual athletes. Lead Strength and conditioning coach - Toowoomba Grammar School. Head of athletic performance - Burleigh Bears Female Pathways. Lead Strength and conditioning coach - Burleigh Bears Colts U21/s.
If you want to make next season your best, your off-season starts now.
Get Rugby League Off-Season2023 QRLW premiers
Verified Athlete"Using the off-season rugby league program prepared this team for success in their 2023 season."
2023 HDC finalists
Verified Athlete"The Burleigh Bears HDC Colts used the off-season, pre-season and in-season rugby league program to dominate their season."
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